Scientific running away from injury trouble

In the spring of spring, running events from all over the country “official announcement”, marathon running, parent -child running, off -road running, joyful running, online running … All kinds of running activities have set up a platform for sports enthusiasts to participate in fitness,At the same time, more and more people have joined it to enjoy the happiness and relaxation of running sports.It should be noted that running must master scientific skills and establish a scientific cognition to avoid physical injury and benefit the body.

The error running posture is the most hurtful

Running can not only exercise our cardiopulmonary ability, but also strengthen muscle endurance. The most important thing is to regulate mood and release stress.However, I often encounter runners say that I have injured my knees, but I do n’t know how to be injured. I ca n’t run away when I run. It ’s more serious after insisting on it for a while, and even walking has become a problem.

In this regard, Wu Dongming, an associate researcher at the National Physical Fitness and Science Fitness Research Center of the State Sports General Administration, said: “According to the research, there is no necessary connection between running and knee damage.Knee joint injuries are mainly caused by improper running posture, weak knee muscle strength, long -term long -term overload of running strength. To maintain knee joint health, in addition to maintaining the correct running position, you must also strengthen the power of power around the knee joint.At the same time, scientifically plan your own running load. “

First of all, the position of running should be correct.”Many people think that the running posture is not just opening their legs, can they just run up? Actually, it is not.” Wu Dongming explained that the correct running posture is that the body is slightly leaning forward when running.The elbow is naturally bent at 90 °, the arm is relaxed, the arm is relaxed, the arm is swinging naturally, the lower limbs are naturally stepped, the knee joints are slightly bent, and the knees are slightly bent.The other legs naturally swing forward to prepare for the next landing position.”It should be noted that inner eight characters, full feet landing, toes are first on the ground, knee joints are straight when landing, and the left and right bands are all wrong running positions. You should be corrected during the running process.”

Not relaxing before and after exercise

Wu Dongming reminded that the preparations before exercise and relaxation after exercise cannot be ignored.”The soldiers and horses do not move the grain and grass first”, the preparation activity is to tell the muscles and sports organs to “exercise” through various stretching actions before running.Related hormones to stimulate muscles entering the working state, and at the same time, the knee joint will also secrete a certain amount of lubricant to lubricate the knee joint to reduce the wear caused by exercise to the knee joint.

In addition, every time you run, you need to stretch it, because the muscles are highly excited at this time, showing a stiff and tension state, and the legs are touched by hard states., Which is conducive to fatigue elimination and maintaining muscle elasticity.If this link is missing, the muscles will rely on the natural transition process to prolong the accumulation time of metabolic waste, slower fatigue elimination, and muscle elasticity decrease. In the long run, it can easily cause physical damage.Therefore, the front and rear sides of the thigh, the inside of the thigh, the hip and hip, and calves should be stretched enough. Each part is stretched for 30 seconds at a time, and repeated three times.

Strengthen strength and support

“The muscle group around the knee is an important support for maintaining the stability and flexibility of the knee joint. In reality, the various types of tears are mostly in the direction of the muscles that exceed their own ability.For strength training, muscle strength produces strong protection to prevent the knee from damage. “Wudong Ming suggested that running” Xiaobai “should take out once a weekly running plan to shorten the running distance, and you can add 3 after running.Groups, 10 to 15 times of self -weight semi -squats or squats in each group to strengthen the power of knee joints.

Finally, the exercise time and amount of exercise must be controlled.If you ca n’t see how much others run, you can run, and how long it takes for others to run.Everyone’s physical condition is different, and the amount of exercise and exercise time is also different.It is necessary to determine your exercise and exercise time through scientific exercise evaluation, and then determine the strength of the exercise.The easiest way to control the load of exercise is to use the heart rate during the running process to calculate. The formula is: 70%to 80%of the maximum heart rate (220-age) of the running heart rate.

Explore by stretching after running

Stretch back on the back of the thigh: Select a suitable height horizontal or crossbar, facing the crossbar, put the heel of pulling legs on the crossbar, support the toes and body direction of the same direction and straighten the direction of the body.Stable, the body slowly press forward, keep it for 30 seconds when there is a sense of pull, and then change to another leg.

Inner thigh stretch: Select the appropriate height horizontal or horizontal rod, the side of the body’s side opposite to the crossbar, put the heel of the pulling leg on the crossbar, support the leg and the body of the legs and the body, keep the chest and back straight, and slowly the body pulls the body to the side of the legs slowly to the side of the legs.Press (do not twist your hips to one side), keep it for 30 seconds when you feel pulling, and then change the other leg.

Stretch on the front of the thigh: The back of the body towards the horizontal rod, put the instep of the pulling legs on the horizontal pole, grab the crossbars with both hands and keep the body upright and stable, and then slowly move the body back to the crossbar.30 seconds, then change the other leg.

Hip stretch: Choose a highly high horizontal pole, the body is facing the crossbar, and the pulled legs are parallel to the horizontal rod. Press the ankle with the same side hand with the pulling leg.Hold the crossbars with the same hand on the same side of the legs (the height of the horizontal pole is not enough, you can squat a little), keep it for 30 seconds when there is a pull, and then change the other leg.

Hip front stretch: The side of the body is opposite to the horizontal rod. One leg is made of a big step forward, keeping the calves of the legs on the ground vertically, supporting the legs of the legs (pulling the side) to the toes and the direction of the body.Press, keep it for 30 seconds when there is a sense of pull, and then change the other leg.